Weight loss is a matter of calories in versus calories out. If you burn more than you consume, you will lose weight. According to caloriesperhour.com, it takes a deficit of 3,500 calories to lose one pound. Therefore, in order to lose weight in less than two months, you must figure out how many pounds you want to lose and then figure out the total amount of calories you will need to burn.
Step 1
Adjust your diet. First calculate your daily caloric needs. Daily caloric need is important because it tells you how many calories can be consumed per day while still allowing you to lose weight. The Harris-Benedict Equation is one such calculator that helps determine the number of calories needed to maintain body weight (one can be found at bmi-calculator.net). Then adjust your diet to create the daily deficit. Typically a daily deficit is set at 500 to 1,000 calories, which yields one to two pounds lost per week.
Step 2
Perform interval training in place of long, slow-intensity cardio. A study published in Science Daily showed that performing intervals increased the amount of fat burned in an hour by 36 percent and increased cardiovascular fitness by 13 percent. Interval training involves a short duration (30 to 60 seconds) of high-intensity activity, alternated with longer durations (two to four minutes) of moderate-intensity activity.
Step 3
Increase the intensity of your resistance-training program. If you aren't strength training you're not increasing your resting metabolism. Spineuniverse.com says that strength training can increase muscle, consequently increasing metabolism, as metabolism is closely linked with the amount of muscle you have.
Tips and Warnings
- Recalculate you caloric needs every three to four weeks as your metabolism will change. Change your cardio and resistance training program every three to four weeks as your body will adjust and become more efficient at performing the activity and therefore burn less calories for the same activity.
- Consult your physician prior to beginning any diet and exercise program.
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